Friday 8th January 2016

A) 3 sets/super set:

10 Weighted step ups each leg

6 – 4 – 2 Deadlifts

2 Rope climbs

B) EMOM 12mins:

Min1- 10 Front rack lunges + 5 lateral burpees

L1=40kg/28kg – L2=50kg/35kg – L3=60kg/43kg

Min2- Ring dips + pull ups

L1=5+5 – L2=10+7 – L3=15+10

Min3- Cal row + Power cleans

L1=7/5+3 – L2=10/7+4 – L3=12/9+5

C) 5min AMRAP:

5 Burpees

10 Box jump overs